Getting Started

If you want a stronger heart, a leaner body, lower cholesterol, improved sleep, nothing beats exercise. You can strengthen your entire cardiovascular system – heart, lungs and blood vessels – through regular activities. A complete exercise program always includes both weight training and aerobic activity. Weight training strengthens the muscles of the body while aerobic activity conditions the cardiovascular system and burns calories. Both types of training will give you all the benefits of a total body workout.

Always warm up and cool down. If you decide to jog at a moderate intensity for 15 to 45 minutes the best warm up is a very slow jog for about five minutes. And the best cool down is a five-minute fast walk. Some people like to finish their warm up by stretching the muscles that will be used in the chosen activity. To date, there is conflicting research as to whether warm up stretching helps prevent muscular injuries. However, there is no controversy over cool down stretching. To maintain or increase your flexibility, your muscles must be stretched after every workout. After your workout, your muscles are warm and fatigued and in an ideal state for stretching.

Follow the rules of safe stretching.

1. Never stretch cold muscles. Warm up or gently exercise first, then stretch
2. Hold the position. Do not bounce. A stretch should last 8 to 20 seconds.
3. Never stretch to the point of discomfort. If you feel you could hold the stretch indefinitely without pain, then you are not over stretching.

Progress cautiously. In the early stages of a program, you should try to increase the length of your workouts by no more than a couple of minutes at a time.

If it hurts, do not do it. If you are in pain your body is telling you something is wrong. Slow down or seek the advice of a medical or fitness professional.

Beware of over-training. When overdone, exercise can jeopardize your health and fitness. If you feel fatigued, lethargic, irritable, heavy-legged, lose your appetite or develop sleep problems, you need to slow down. Listen to your body. It will tell you when you have had enough.

Measuring your fitness level regularly is one way to find out if you’re making progress. Most fitness centers have trained staff who can evaluate your body composition, muscular strength and endurance, flexibility, and cardiovascular endurance, but it can be pricey. If you don’t have access to all the toys and tools of your gym, don’t panic. You have everything you need to measure your fitness level in your own house. The 3-Minute Step Test measures your aerobic (cardiovascular) fitness level based on how quickly your heart rate returns to normal after exercise.

Equipment needed:

Stopwatch or clock with a second hand; a friend to help you keep count; a 12-inch bench, box, or step. Goal: Step on and off the bench for 3 minutes straight while keeping a consistent pace and then see how quickly your heart rate will come back down. Execution: This test is based on a 12-inch step, so use one as close to 12 inches as possible, otherwise your results will be skewed. Stand facing the step. When ready to begin, start the clock or stopwatch and march up and down on the step. Try to step up 96 times per minute at a steady pace. When 3 minutes are up, stop immediately, sit down on the step, and count your pulse, use your wrist or neck (you can also use a heart rate monitor) for one full minute.

Below is a chart of heart rates:

Your target heart rate (THR) helps you exercise at a safe and effective pace that’s right for you. The key is to make sure activities aren’t so hard that you get discouraged and not so easy that you don’t see results or fail to get into the fat burning zone. The answer is to work in your target heart rate zone. This is based upon your age and fitness level and is designed to give maximum aerobic and fat burning benefits for you as an individual. The easiest way to calculate your target heart rate is 220 minus your age then multiply that number by 50% and 85%. The numbers represent lower and upper end of your target heart rate zone.

220 – ________ = ________ x .50 = ________ ( Minus your age ) ( THR ) ( lower THR ) 220 – ________ = ________ x .85 = ________ ( Minus your age ( THR ) ( upper THR )

While you exercise, your heart rate should fall between these two numbers. If you are just starting, strive to keep your heart rate towards the low end of your target heart rate zone (50% to 60%). If you have been exercising regularly, your heart rate can fall within the low to middle zone (60% to 70%). For those who wish to exercise at a higher intensity, your heart rate should fall in the upper zone (70% to 85%). While you exercise, try to keep up the intensity of your workout and take your pulse for a count of ten seconds then multiply by six. This will give you an estimated heart rate per minute. To take your heart rate or pulse, use your first two fingers, never your thumb. Press your fingertips lightly just underneath your jawbone on the right or left side of your neck (in the groove of your neck). Monitor your heart rate (pulse) periodically during your workout as you continue to keep up the same intensity. If it’s too high, back off a little so that your heart rate lowers to a more appropriate exercise level that is safe for you and effective. But if you find that your heart rate is too low, pick up the pace and check your pulse again after about five minutes of exercise. The drawback to this basic method of taking your pulse is that it’s difficult to get an accurate reading. Heavy breathing and muscle movements can make it hard to find your pulse. Often you can’t count fast enough to get all your heart beats and if you stop or slow your exercise intensity, it will not give you a true indication of how hard you are working. An alternative to the basic method for taking your pulse is a heart rate monitor.

Walking

12 Week Walking Program

Running

Strength Training

Sample Exercise Log

Exercise Goals

• To tone and strengthen my upper and lower body muscles
• To improve my aerobic fitness level
• To decrease my stress level

Exercises and Physical Activities

Target Heart Rate Zone: 126 to 144 Beats Per Minute

Exercise for the Week of January 5

* EHR = exercise heart rate

Exercise. Don’t leave home without it. Having trouble fitting a trip to the gym into your busy day? Don’t sweat it, just sweat it at home. Exercising in your home is the most convenient way to fit aerobic activity and muscle strengthening into your day. Depending on your schedule, you can exercise when it works best for you. Plus there’s no traffic to beat either on the road or in the gym, no time schedules and you can enjoy the comfortable surroundings and privacy of your home.

There was a time when we only worked out in a gym. Over the past several years, we have found that working out at home has made it easier, especially during times when our schedules are very busy. We also take advantage of the many neighborhood parks and paths to cycle, walk and run with the dog. To add a social aspect to round out our fitness activities, the gym and community programs such as step classes, water aerobics and senior hockey play a large part of staying active. Variety, whether you exercise at home or at the gym, is important to prevent boredom.

Once you’ve made a decision to exercise at home, you’ll need to determine what piece of aerobic or cardiovascular equipment is right for you. The most expensive, fancy piece of equipment isn’t worth a dime if it just sits there. You have to want to use it and enjoy using it. People who buy treadmills seem to be the ones who stick to using their new equipment. About 80% of people who bring home a treadmill are still using it three years later on a regular basis. Equipment that collects dust or ends up as a very expensive towel rack is usually of poor quality, a fad, awkward to use or not meeting your fitness goals. Do your homework. There is a host of aerobic or cardio equipment to consider: treadmills (motorized and non-motorized), stationary bikes, steppers, step platforms, riders, jump ropes, rowers and cross-country ski machines.

Is it better to exercise at home or at a gym? While working out at home is cheaper, it really depends on your personal needs and preferences where you work out. If you are self-motivated and prefer the solitude of exercising solo, workout at home. If not, here’s what to look for when joining a gym for aerobic activity.

• Where is the facility located? Research shows that people are most likely to stick with an exercise program when the gym is located close to either home or work.
• Does the facility have the type of aerobic equipment that you want to use and is it well maintained? Be sure that there are a variety of machines. Beware of “out of order” signs, particularly those that linger for over 24 hours. Give the equipment a test drive to ensure it operates smoothly and quietly. Also, is it well maintained and is it in good working order?
• Are there signs or diagrams near each piece of aerobic equipment explaining how to use it? If an instructor is not available to assist you, signs can help you use it on your own.
• Do not be discouraged if at first you can exercise for only a few short minutes on some aerobic machines. It takes time for your body to adapt to each new piece of equipment, particularly if you are a beginner. Pace yourself by starting off slowly and gradually increasing the exercise time.
• Do the aerobic equipment and/or types of aerobic classes available interest you? If the activities offered are cycling, rowing and swimming but you want to play racquet sports and run on an indoor track, look for a facility that offers more variety.
• If you are interested in aerobic classes, is the floor a sprung wood floor, which lessens impact to the joints?
• Are there a variety of classes offered throughout the day? Does the schedule offer separate classes for beginners through to advanced participants? As you become more experienced and your work and family schedules change these factors will become important in helping you to continue with your exercise program.
• Is there a variety of equipment available for use in classes? A wide variety of classes, including those using equipment, will help to keep you motivated and provide new training goals.
• Is the facility clean and generally well maintained? You’re much more likely to return on a regular basis if the showers are clean and the environment is tidy and well organized. Most facilities require members to wipe down equipment with a towel after use.
• Is the air temperature cool and is there good air circulation? Air conditioning is an important component in the prevention of dehydration and overheating. Also the smell of perspiration in the air may discourage you from returning regularly.
• Before you begin exercising, are you required to complete a health screening form or fitness assessment? Both of these procedures alert staff members to any illnesses or limitations you may have and will help them to evaluate your capabilities.
• What is the payment plan? Beware of facilities charging high initiation fees and demanding long term memberships. Many clubs allow members to pay on a weekly or monthly basis and that’s your best bet.
• How busy is the facility? Visit during the times when you plan to exercise. Some gyms are empty at certain hours and overflowing with members at others. Is the gym able to accommodate a large number of members during peak periods? If the place is a zoo, so much for a stress-busting workout.
• What additional services are available? Many facilities offer massage, restaurants and social clubs. Though you may not be interested in these things now, one day you may be.
• Are you comfortable with the facility’s clientele? Don’t be scared off by the size or fitness level of the instructors or members. There are usually people of all levels of experience at every gym. Besides, you can learn a lot from working out around more experienced exercisers. On the other hand, you may feel more comfortable exercising in a gym that caters to people of your own sex or age range.
• Is there an instructor available to design a personal program for you based on your capabilities? If you are new to exercise or haven’t exercised regularly in the past, it is very important to have a professional advise you on what type of exercises are best for you.
• Do the instructors seem genuinely interested in the members or are they more focused on sales? Ask other members how happy they are with the customer service the gym provides. The locker room is a good place to find out what members really think.
• Does the facility hire qualified, certified instructors? To create a safe and effective program; an instructor needs a good background in exercise design and technique. Find out which qualifications are acceptable in your area and then ask the instructors about their education.
• If you have young children, are there babysitting services with qualified staff, a safe environment and a convenient schedule?